Name: 過度使用手機會對大腦造成怎樣的影響？--神經學家 安德魯-休伯曼 Andrew Huberman (过度使用手机会对大脑造成怎样的影响？——神经学家 安德鲁·休伯曼 Andrew Huberman)
Uploaded: 2024-12-31T04:48:39.000Z
Duration: 4 min 22 s

Just how triggering are our phones when it comes to dopamine?

手機對多巴胺的刺激到底有多大？

We often hear that, you know, that social media is getting dopamine hit after dopamine hit.

我們經常聽說，你知道，社交媒體正在獲得一次又一次的多巴胺刺激。

When we first get on social media after, well, for the first time, or after a long period of time, the amount of dopamine that's released, we think is quite substantial.

當我們第一次或長時間使用社交媒體後，多巴胺的釋放量是相當可觀的。

Remember, dopamine is about novelty, surprise, and the sense that we are on some exciting track.

請記住，多巴胺的作用是新奇、驚喜，以及讓我們感到自己正處於某種令人興奮的軌道上。

It puts us into states of anticipation, looking, seeking, et cetera, almost always for things outside the confines of our skin.

它讓我們進入期待、尋找、尋覓等狀態，幾乎總是在我們的皮膚之外。

Just to contrast it maybe for a bit more of a future discussion, serotonin does the opposite.

When there's a lot of serotonin in our brain and body, typically it makes us feel satisfied, sated, more quiescent, comfortable with what we have in our own immediate sphere and within us, right?

當我們的大腦和身體中存在大量血清素時，通常會讓我們感到滿意、滿足、更加平靜，對我們眼前和體內所擁有的一切感到舒適，對嗎？

The comfort of a good meal, the food you have, dopamine is about go, go, go.

美味佳餚的舒適感，你所擁有的食物，多巴胺是關於 "走，走，走"。

If you look at somebody who's high on cocaine or methamphetamine, it's all about pursuit because that's a very dopaminergic drug.

如果你看看那些吸食可卡因或甲基苯丙胺的人，他們所做的一切都是為了追求，因為那是一種多巴胺能非常強的藥物。

You look at somebody who's taking a drug, and I'm not suggesting people do this, but it really ramps up serotonin.

你看看那些正在服藥的人，我並不建議人們這麼做，但這確實會增加血清素。

Let's say a selective serotonin reuptake inhibitor, Prozac, Zoloft, et cetera.

比方說，選擇性血清素再攝取抑制劑，百憂解、鬱樂復等。

The side effects of those drugs, if the dosages are too high, lack of appetite, lack of libido, kind of meh about life, then so they'll adjust the dose down.

如果劑量過大，這些藥物就會產生副作用，如食慾不振、性慾減退、對生活感到厭倦等，是以他們會將劑量調低。

That's because those are serotonergic drugs.

這是因為這些都是血清素能藥物。

In general, when we are in pursuit of things, dopamine is quite high.

一般來說，當我們追求事物時，多巴胺的濃度會很高。

So now you have to remind me your question, because I've set up the dopamine serotonin parallel.

所以現在你必須提醒我你的問題，因為我已經設置了多巴胺血清素平行線。

So the thing about cell phones is when you first get on there and you haven't met, let's say no Wi-Fi on the flight or something, and you land, it can actually be quite stimulating.

所以，關於手機的問題是，當你第一次坐飛機，你還沒有遇到過，比方說飛機上沒有 Wi-Fi 或其他什麼的，當你著陸時，它實際上會給你帶來相當大的刺激。

But very quickly, when you're scrolling on social media, you're no longer getting the novelty, but you're continuing to do it.

但很快，當你在社交媒體上滾動時，你就不再感到新奇，而是繼續這樣做。

And you almost don't know why you're doing it.

你幾乎不知道自己為什麼要這麼做。

At that point, it shifts over to something that's a bit more like an obsessive compulsive behavior, where we can define an obsessive compulsive behavior, where the obsession leads to a compulsion.

在這一點上，它轉變為一種更像強迫症的行為，我們可以對強迫症行為下一個定義，即強迫症會導致痴迷。

So the obsession is a thought, the compulsion is a behavior, but the acting out of the compulsion merely serves to increase the obsession, right?

所以，執念是一種思想，強迫是一種行為，但強迫的行為只是為了增加執念，對嗎？

This is very different than being obsessed with food or obsessed with cleanliness.

這與迷戀美食或潔癖截然不同。

There's no anxiety relief by carrying out the compulsion.

With OCD behaviors, like scrolling social media, the dopamine quickly wanes.

有了強迫症行為，比如滾動社交媒體，多巴胺就會迅速減弱。

And then you find that you're just sort of, and we've all been there, you're scrolling.

然後你會發現你只是在滾動，我們都經歷過這種情況。

Now, the algorithms for social media are very clever.

現在，社交媒體的算法非常聰明。

I provide a lot of, a lot of my life is spent on social media now, but in the algorithms that they've incorporated function on the most powerful way to keep people doing a behavior or an animal for that matter, is intermittent random reward, a random intermittent reward that you don't know when you're going to hit the jackpot.

我提供了很多，我現在很多時間都花在社交媒體上，但在他們的算法中，讓人們保持某種行為或動物的最有效方法是間歇性隨機獎勵，一種你不知道何時會中大獎的間歇性隨機獎勵。

So you're scrolling, you're scrolling, and then you see something.

你在滾動，滾動，然後你看到了一些東西。

Typically, it's very high, what, you know, in nerd speak, we'd say signal to noise.

通常情況下，它的信噪比非常高，用書呆子的話說，就是信噪比很高。

So if you're reading some interesting things, this came out in the news, this came out, and then it's all of a sudden a riot or a person that is base jumping off a building, or, you know, for people that are scrolling, looking at bodies or something like that, live bodies, hopefully people aren't looking at dead bodies, but look, if something's very tragic, then that has this gravitational pull.

所以，如果你正在閱讀一些有趣的東西，新聞上出現了這個，這個出現了，然後突然就發生了暴亂，或者有人從樓上跳下，或者，你知道，對於那些正在滾動，看著屍體或類似東西的人來說，活生生的屍體，希望人們不是在看死屍，但是你看，如果事情非常悲慘，那麼就會有這種引力。

And then you, what happens is you start getting the system working for that next dopamine hit that you don't know when it's just like gambling.

然後你就會開始讓系統為下一次多巴胺刺激而工作 你不知道什麼時候就像賭博一樣了

So I look at social media as initially being very dopaminergic, driving rewards, surprise and excitement, but very quickly transitioning to something more like OCD.

是以，我認為社交媒體最初會產生多巴胺能，帶來獎勵、驚喜和興奮，但很快就會轉變為更像強迫症的東西。

And the kinds of behaviors where it looks, if you, if we were to look at ourselves through the lens of an experiment, like we would an animal experiment, we think that animal is sick.

如果我們從實驗的角度來審視自己，就像動物實驗一樣，我們會認為那隻動物生病了。

If you saw an animal digging in the corner, looking, looking, looking, looking for a bone, the dog is looking, looking, looking, looking, looking, looking, looking, looking, you'd think that's really sad.

如果你看到一隻動物在角落裡刨著骨頭，找啊找啊找啊找啊找啊找，狗也在找啊找啊找啊找啊找啊找啊找啊找，你會覺得這真的很可悲。

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過度使用手機會對大腦造成怎樣的影響？--神經學家安德魯-休伯曼 Andrew Huberman (过度使用手机会对大脑造成怎样的影响？——神经学家安德鲁·休伯曼 Andrew Huberman)

anxiety

sort

obsession

trigger

過度使用手機會對大腦造成怎樣的影響？--神經學家 安德魯-休伯曼 Andrew Huberman (过度使用手机会对大脑造成怎样的影响？——神经学家 安德鲁·休伯曼 Andrew Huberman)

anxiety

sort

obsession

trigger

過度使用手機會對大腦造成怎樣的影響？--神經學家安德魯-休伯曼 Andrew Huberman (过度使用手机会对大脑造成怎样的影响？——神经学家安德鲁·休伯曼 Andrew Huberman)